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Week 55: Side Plank Row with Resistance Band



Exercise: Side Plank Row with Resistance Band


Purpose: To lift the body up in the frontal plane using primarily the obliques and core while simultaneously performing a shoulder row


What It Targets: Latissimus Dorsi, Rhomboids, Middle and Lower Trapezius, Serratus Anterior, Deltoids, Latissimus Dorsi, Rotator Cuff Stabilization; Stabilization of the Internal Obliques, External Obliques, Transverse Abdominis; Gluteus Medius/Minimus/Maximus


Procedure:

  1. Lay on your side with your spine in a straight, stacked alignment with legs and trunk aligned.

  2. Bend your elbow and place your palm face down on the floor with your elbow directly below your shoulder.

  3. Keep your legs straight so they are both in line with your trunk.

  4. Press the ground away with your palm and elbow with the intention of activating your shoulder blade muscles.

  5. Using your glutes and obliques, lift your hips up towards the ceiling like there's a fire underneath you. Pause at the top of the range for 2 seconds.

  6. Grab a resistance band and pull your elbow in to your side, but not past your trunk. You should feel it in your middle and lower traps and lats.

  7. Repeat as prescribed, and repeat on the other side.


Main Cues:

  • Keep your trunk in line with your legs

  • Lift up your hips by initiating the contraction with your glutes (butt muscles) and obliques (under side trunk muscles)

  • Lift your hips up like there's a fire underneath you

  • Keep your elbow directly below your shoulder and press your forearm/elbow into the floor using your shoulder blade muscles

  • Do not let your elbow go behind your trunk - keep it in line with your shoulder


Common Compensations/Adverse Effects:

  • Pain in the back or hips

Correction: Make sure your spine is stacked and your core is active. Exhaling helps!; Make sure your feet are parallel, if anything toes facing toward the surface you’re laying on to bias internal rotation; Decrease the level of force you are using; Decrease the height of the lift;


  • Pain in your shoulder

Correction: Be sure to drive the movement with the muscles on the bottom of your shoulder blade, not the top; Do not let the elbow move past the trunk, keep it in line with your shoulder; Reduce the level of resistance


  • Tipping of the shoulder blade/upper trap compensation

Correction: Be sure to drive the movement with the muscles on the bottom of your shoulder blade, not the top; Do not let the elbow move past the trunk, keep it in line with your shoulder; Think about driving your shoulder blade into your back pocket; Reduce the level of resistance


Why We Love It:

  • It targets building strength and endurance with muscle groups that is often weak and underworked in the right way

  • It creates co-contraction and stabilization of all the key muscle groups in the hip and core while simultaneously working the shoulder and upper trunk muscles

  • It paves the way for much more advanced/progressed exercises for this muscle group, which can relieve back and shoulder pain


*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.


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Burlington, MA 01803


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